Healthy heart: products that lower blood pressure
Last reviewed: 23.04.2024
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Increased blood pressure over time can lead to the development of angina pectoris, heart failure and heart attack. In order to reduce risks and take hypertension under control, it is important to know which products contribute to lowering blood pressure.
Fresh greens
Fresh rosemary, dill, parsley, sage, oregano and thyme are rich in antioxidants, and can also replace salt and sugar, acting as natural and healthy seasonings. They contain folic acid, B vitamins, carotene, as well as potassium, calcium, phosphorus and iron salts.
Black beans
In addition, that the bean is a very useful dietary product, it can reduce the risk of cardiovascular diseases and hypertension. Black beans are a source of folic acid, antioxidants, magnesium and fiber, which help control both cholesterol levels and blood sugar levels.
Red wine
A little red dry wine does not hurt. Resveratrol and catechins are antioxidants that are found in red wine and protect the walls of the arteries. Also, wine increases the level of good cholesterol. However, be careful, alcohol abuse can lead to negative consequences and heart problems.
Oranges
In many citrus fruits, particularly in oranges, there is gesperedin, a natural bioflavonoid that helps maintain the elasticity and strength of the vascular wall by stimulating the formation of collagen on the walls of the capillaries. In addition to this, it helps to lower blood pressure.
A fish
Marine fish contains omega-3 fatty acids, which reduce the risk of heart rhythm disturbances that cause premature death. Experts advise you to include in the diet salmon, herring, sardines and mackerel and eat fish at least twice a week.
Yogurt
Normalize blood pressure and provide a stable contractility of the heart will help defatted yogurt, in particular, it is the balance of the two minerals that make up its composition - potassium and calcium. It is advisable not to eat yogurt with additives, it is best to put fresh fruit or berries in it.
Olive oil
Olive oil is rich in antioxidants - polyphenols, as well as monounsaturated fats. But 100% is absorbed by the body. Unlike animal fats, unsaturated fatty acids reduce the level of glycemia and prevent vascular and heart diseases.
Walnuts
A small handful of walnuts will daily help reduce cholesterol and reduce inflammation in the heart arteries. Also in the composition of walnuts are omega-3 monounsaturated fatty acids and fiber.
Almond
In almonds contain monounsaturated fats - good cholesterol. The use of almonds helps to reduce the level of bad cholesterol. They also contain fiber, proteins, magnesium, potassium and vitamin E.
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Green tea
Green tea is very useful for the body, because it contains powerful doses of antioxidants that prevent aging of the body. In addition, green tea reduces the risk of blockage of blood vessels with cholesterol.
Dark chocolate
Only two pieces of dark chocolate per day can lower blood pressure. Flavonols, which are part of chocolate, expand the blood vessels, which helps normalize blood pressure.